Cable Floor Rope Row

Sit on the floor facing the low pulley, extend your legs, and press your soles against the machine base. Hold the rope ends with your palms facing each other, sit tall, and extend your arms straight forward.

Keep your elbows close to your torso as you drive them back and pull the rope toward your stomach. Pulling until the rope ends spread beside your sides lets your shoulder blades squeeze together more deeply.

Pause briefly at the top, then slowly extend your arms forward. Keep your torso tall and feel your back lengthen forward.

Sitting on the floor makes the cable pull almost horizontally, so focus on your mid-back and lats tightening as your elbows travel back. The rope frees your wrists, so drive your elbows fully behind your torso.

Letting your lower back round on the floor makes it hold the load instead of your back muscles. Leaning back on every pull adds momentum, so keep your torso nearly fixed.

Exhale as you pull and inhale as you extend your arms. Your lower back can collapse easily on the floor, so keep your abs braced even while you breathe.

If tight hamstrings make your lower back round, bend your knees slightly to keep your pelvis upright. Because it needs no bench, it makes a good seated row alternative in a crowded gym.